Sunday

Super Spinach Salad

With a salad like this getting your recommended 8-10 servings of fruit and vegetables is a breeze. Packed with super foods, your body will think quicker and work faster as the endless amount of vitamins, minerals and nutrients work their magic in your body! After I eat this for lunch, I feel totally refreshed and energized for the remainder of my work day.

Spinach * Avocado * Hard boiled egg * Strawberries * Mushroom * Cucumber * Feta Cheese * Shredded cheddar cheese * Crispy onions * Almonds * Creamy Poppy seed dressing


Friday

Crunchy Baked Chickpeas

Drain, rinse and pat dry canned chickpeas * Spread over a foil lined baking sheet * Drizzle and evenly coat with EVOO * Sprinkle with seasoning of your choice * Bake at 400 degrees for 30-40 minutes * Store in a re-sealable container or bag at room temperature for a few days * Enjoy!

(Experiment with a pinch of cayenne pepper and chilli powder for a spicy treat, or honey and cinnamon for a sweet treat.)

Chickpeas are packed with fibre and protein which will kick hunger in the butt, keep you feeling satisfied longer and help with weight loss. They also boost your energy because they're high in iron and they lower bad cholesterol levels. There are so many health benefits to eating chickpeas, so roast them to snack on, add them to salads and soups, and make them the star of a delicious party dip. Hummus doesn't have to be bland and boring, blend with roasted vegetables, garlic and spice, and enjoy the entire dish guilt free!

Rachel Emmilee
XO

Thursday

Progress Report: What am I doing to accomplish my goals?

 
New here? Check out this post where I admit my unhealthy habits have caught up to me. I set goals to become more active and made changes to my diet, sleeping patterns and attitude in general. I became tired of feeling tired, uninspired and out of shape so something had to be done. Being a healthier, happier person meant making changes and finally taking control.

So far in the exercise department...

  • We bought a treadmill and I've used it several times, once even reaching the 5K mark. I've also hit the dirt road a few times with G and a running group.
  • I've been busting into squats daily and sometimes several times a day to tone my thighs and bum. In just a couple of weeks I honestly see a big difference!
  • I complete upper body strengthening exercises a few times a week with 8-10lb weights targeting biceps, triceps, deltoids and traps.
  • Because my job is to encourage and provide rehabilitation exercises, I decided to complete the exercises as well. (No brainer, right?) 
  • I've become more conscious of my core and engage abdominal muscles more often.

So far in the healthy eating department...

  • I've been drinking upwards of two litres of water per day.
  • Eating a lot of green vegetables, grapefruits, eggs and loaded spinach salads.
  • I haven't been skipping breakfast and consume four servings of fruit and one serving of dairy in a morning smoothie.
  • We're cooking without added salt, salty seasonings or sauces.
  • Reading labels when shopping and going with the healthy alternative like lean, whole wheat, no added preservatives, antibiotics or hormones.
  • Snacking on nuts, raisins and high protein foods that combat hunger and are nutritious.
  • Choosing red wine over beer or sugary cocktails.
  • I completely removed pop and soft drinks from my diet.

So far in the attitude department...

  • I have convinced myself that I don't need a tanning bed to feel Spring and Summer ready, but I have treated myself to a hair appointment and scheduled a massage for some much needed self love.
  • I coat my body in moisturizer every single night to nourish my skin and combat dryness.
  • I have reviewed pay stubs and bill statements and contacted bill collectors to review the status of my accounts. Reorganizing my debt repayment plan made me feel in control and on the ball.
  • I'm napping when I feel tired and going to bed at a reasonable time and intern, I've been waking up earlier without an alarm clock.
  • I did a total clean of my kitchen re-organizing my cabinets and pantry. Having a perfectly organized and clean kitchen makes you want to spend more time in it preparing food.

In just a few weeks I've been feeling stronger, happier and more motivated. G and I have been working together to make healthy meals and we've been taking turns getting breakfast ready for each other in the mornings. I do struggle with coffee, wanting it twice and sometimes three times a day, and snacking is still a battle. I can't seem to shake cravings for sweets at tea time and chips and dip in the evenings. Still, I'm making huge progress...

... I'm not usually one to toot my own horn, but TOOT TOOT, bitches!
 
 
Rachel Emmilee
XO